Workout Routine

5 day all body workout

by Mtl_Head

This is the workout I got from some website that just deleted itself, I’ve used it for sometime and it’s a nice simple workout. The first workout of everyday is a warmup and Most of the 20 reps are warm ups and then use heavier weights throughout. It is recommend to do 30 min of cardio after but optional. Day 6 optional you can either do cardio or a muscle group you want to focus on

Workouts

Shoulder / Traps

Bent Over Laterals

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
40 sec
2
–
–
20
40 sec

Bent Over Laterals

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

seated shoulder press

4 sets

Seated Arnold Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Seated Arnold Curls

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
40 sec
2
–
–
12
40 sec

side lateral raise

2 sets

Dumbbell Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

Dumbbell Shrugs

4 sets

Legs/Abs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
40 sec
2
–
–
20
40 sec

leg extension

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

leg press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec

squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
40 sec
2
–
–
15
40 sec
3
–
–
12
40 sec
4
–
–
10
40 sec
5
–
–
8
40 sec

leg curl

5 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec

calf raise

4 sets

bicycle crunches

Set
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec
4
20
60 sec

bicycle crunches

4 sets

Back

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
40 sec
2
–
–
20
40 sec

lat pulldown

2 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

bent over row

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec
3
–
–
12
40 sec

seated cable row

3 sets

close grip pull down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec
3
–
–
12
40 sec

close grip pull down

3 sets

Chest / Tricep

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
40 sec
2
–
–
20
40 sec

fly

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

incline bench press

4 sets

Flat Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
40 sec
2
–
–
12
40 sec
3
–
–
10
40 sec
4
–
–
8
40 sec

Flat Bench Press

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

skull crushers

4 sets

Cable Pressdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
40 sec
2
–
–
12
40 sec
3
–
–
12
40 sec

Cable Pressdown

3 sets

Bicep/Forearm/Abs

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
40 sec
2
–
–
20
40 sec

curl

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
12
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

curl

4 sets

Seated Alternative Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Seated Alternative Curls

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

hammer curl

2 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec

wrist curl

4 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Leg raises

4 sets